Interval Training for Runners
Interval training for runners involves efforts at or above the lactate threshold with well-timed rest periods, leading to
Sandro Sket, CSCS
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a Faster Runner?
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by certified coach Sandro Sket
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Personal Record?
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for your running time goal.
Ready to Become
a Faster Runner?
Training plans & online coaching
by certified coach Sandro Sket
by certified coach Sandro Sket
Race Faster with Expert Guidance
Preview my training plans or coaching options. I’m confident I have exactly what you need to improve your fitness and race faster.
The RunningFront Method™
Purposeful running workouts
Build a powerful running body with the world's best running workouts across all training zones. Every single workout has a clearly defined purpose targeting either your aerobic or muscular fitness to increase performance.
Balanced training weeks
Feel stronger in your training with the hard-easy principle. That means the two key workouts and the long run are spaced 48 - 72 hours apart. The overall weekly mileage is 80% easy and 20% at or above the lactate threshold.
Funnel periodization
Maximize your training adaptations with funnel periodization. This concept approaches training from two sides simultaneously—endurance and speed—gradually transitioning from general to race-specific intensities.
The RunningFront Method™
Purposeful running workouts
Build a powerful running body with the world’s best running workouts across all training zones. Every single workout has a clearly defined purpose targeting either your aerobic or muscular fitness to increase performance.
Balanced training weeks
Feel stronger in your training with the hard-easy principle. That means the two key workouts and the long run are spaced 48 – 72 hours apart. The overall weekly mileage is 80% easy and 20% at or above the lactate threshold.
Funnel periodization
Maximize your training adaptations with funnel periodization. This concept approaches training from two sides simultaneously—endurance and speed—gradually transitioning from general to race-specific intensities.
Sandro Sket, CSCS
NSCA-Certified Strength & Conditioning Specialist
Hi, I’m Sandro. I’ve been an endurance athlete since a young teenager and ran my first half marathon age 17. Over the years, I have competed in distances ranging from the 400m sprint to the marathon. I know what it means to push through fast track workouts and monster long runs. As an NSCA-Certified Strength & Conditioning Specialist with 12 years of coaching experience, I help competitive distance runners like yourself to set new personal records. Contact me via email if you have any questions or are unsure which plan or coaching option is a good fit for you. Read more…
Sandro Sket, CSCS
NSCA-Certified Strength & Conditioning Specialist
Hi, I’m Sandro. I’ve been an endurance athlete since a young teenager and ran my first half marathon age 17. Over the years, I have competed in distances ranging from the 400m sprint to the marathon. I know what it means to push through fast track workouts and monster long runs. As an NSCA-Certified Strength & Conditioning Specialist with 12 years of coaching experience, I help competitive distance runners like yourself to set new personal records. Contact me via email if you have any questions or are unsure which plan or coaching option is a good fit for you. Read more…
What Athletes Are Saying
Sandro’s expertise and attention to detail has helped me improve more than I had thought possible. Through his online coaching, I broke my 20 year 5K PR by 21 sec to 15:48. And with his plan, I was able to break my HM PR by almost 4 min to 1:14:29.
Shai Birmaher
United States
Sandro’s very well thought out coaching has assisted my running greatly, being able to fit my runs around the changing hours I work with my job. I am certain I would not have managed a 2:58 marathon PB at 45 years old without Sandro’s coaching.
Richard Leary
New Zealand
Following the competitive marathon plan helped me reach a new PR with a first place overall finish in 2:39:37 on a hilly course. Sandro’s scientific approach ensures that every run and workout has a purpose, arriving at the starting line fit, healthy, and fresh.
James Mount
United States
Sync Workouts with Your Smartwatch
You can upload all workouts to your smartwatch and follow the training prompts in real time.
Post workout you can analyze your training data on your laptop or smartphone.
You can upload all workouts to your smartwatch and follow the training prompts in real time. Post workout you can analyze your training data and progress on your laptop or smartphone.
Latest Training Advice
by certified coach Sandro Sket
The Value of an Online Running Coach
Have you ever considered hiring an online running coach? If you haven’t, you were either held back by
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9 Track Workouts for Long Distance Runners
Track workouts are the staple of sprinters and middle-distance runners. But are they worth the time for distance
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